3 x 5 @ 40-50% of power clean 1RM
Then:
5 x 3 @ (up to) 70% of power clean 1RM
Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make positional adjustments as needed, and work hard. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
And then, 6 rounds of:
6 Kettlebell squat thrust + deadlift* @ (up to) BW
10 reps “GYAOTG”
:30 sec. rest
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. They include:
– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)
*Today, use two kettlebells to reach designated weight
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!